Himalayan Yoga Academy

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Ashwa Sanchalanasana ( Equestrian Pose)

30 Jun 2021 HYN Himalayan Yoga Academy

Ashwa Sanchalanasana

Ashwa Sanchalanasana or the equestrian pose is a best pose to stretch and tone the hips, legs, quadriceps, and groin. The asana also opens the chest and stretches the muscles of the rear. It is a superb pose to beat indigestion, constipation. Here is a few more yoga for digestion. Even sciatica (lower back) pain (yoga for sciatica) can become better with this horse posture. Ashwa Sanchalanasana or the Equestrian pose is a component of the Sun Salutation series of asanas. It appears because the 4th pose and therefore the 9th pose in Surya Namaskara.

Steps of Ashwa Sanchalanasana ( Equestrian Pose )

  • Sit in vajrasana
  • Stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
  • Starting with the right side ,take a big step forward ,placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
  • This is the starting position .Centre yourself and inhale deeply .
  • Exhale and lunge forward smoothly  ,transferring the body weight on to the right leg.
  • The left leg becomes strectched back fully as the trunk comes forward ,with the back straight .
  • Do not strain. Depending on flexibility , the fingertips or palms may touch the floor ,or bend forward slightly so that the fingertips reach the floor.
  • In the final posture ,the right foot , both hands ,left knee and toes support the body. The back is slightly arched and the head faces forward.
  • To release the posture ,inhale and roll the body weight back smoothly ,centering in the starting position.
  • This is one round .Continue with the forward and backward lunges on this side.
  • After  practicing on one side ,again stand on  both knees ,return to vajrasana and relax.
  • Stand on both kness ,take a big step forward with the left foot into the starting position and practice an equal number of rounds on this side.
  • Practice upto 10 rounds on each

Benefits of Ashwa Sanchalanasana ( Equestrian Pose )

  • This asana tones the abdominal organs and gives the good stretch to the lower back.
  • It strengthens the hips ,legs ,ankles and feet ,and induces balance in the nervous system.

Precautions:

People having knee injuries, neck problems should take extra care or completely avoid doing this asana based on the severity

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